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Try Eating Only These Gluten Free Foods For A Week and You May Find Your Long-Term Discomfort Disappears.

Try Eating Only These Gluten Free Foods For A Week and You May Find Your Long-Term Discomfort Disappears.

Memories of a lifetime are made from cereal bars, bagel breakfasts and whole wheat bread sandwiches. Relishing pasta dishes leave many salivating in a notion of the perfect meal plan. So you learn how to mix, knead, and fold away munching on plain rye ‘air sandwiches’. The love for bread becomes an unparalleled understatement. Then the maladies begin….

You start feeling bloated. There are bouts of diarrhea and constipation. You are always just tired. You feel dizzy and off balance. Hormonal issues arise with unexplained infertility, PMS and all the rest. You have migraine headaches. Swelling, pain and inflammation begins in your fingers, hips or knee joints. And to top it all, you are constantly filled with anxiety and depression.

A whole list of possibilities [1]are laid out for what it could be and may be.

To make things worse, the above symptoms are usually couple with diagnosis of autoimmune diseases [2] such as Hashimoto’s thyroiditis, Ulcerative Colitis, Rheumatoid arthritis, Lupus, Psoriasis, Multiple sclerosis or Scleroderma.

And the doctor merely dismisses most issues to be “just stress”

The Truth Unveiled – Gluten Intolerance

You set off on an obsessive quest, researching and experimenting all health solutions. Yoga, acupuncture, veganism, apple cider vinegar! And all are to no avail!

You never assume that the main culprit to be wheat until you get the chicken skin on the back of your arms [3] (Keratosis Pilaris) . You are told that is usually fatty acids and Vitamin A deficiency which is secondary to gluten damaging the gut with mal-absorption.

And then guess what? You realize you are gluten intolerant. No more bread pudding? How can this be? Wheat is such a deeply ingrained part of everyday existence!

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What Actually Happened to Patients with Gluten Intolerance

Gluten intolerance is when the body cannot break down or digest gluten protein that is found in grains like wheat. Gluten sensitivity ranges from mild cases to extreme Celiac disease [4] . This severe condition is caused by gluten consumption leading to small intestine damage. Studies [5] indicate  that even if the test for Celiac is negative; gluten sensitivity is a possible case. Gluten-free” becomes a necessity, not just a choice. “Non-Celiac Gluten Sensitivity” is bound to affect almost all body tissues, including the skin, the stomach endocrine system, and even the brain.

It causes much more damage than gastrointestinal distress. The myriad of conditions and symptoms is broad, and testing is limited. Many are left misdiagnosed. You realise “gluten-free” is not just some fad diet to be flaunting at brunch break cafés.

When you are gluten sensitive, you cannot eat wheat rye or barley as your body cannot absorb the protein from any of these grains. A possible cross contamination [6] leaves many avoiding oats as well. Avoiding these grains is one way, but they their way into various processed foods and avoiding them totally takes skills of label reading and constant vigilance.

The only way to tell if you are gluten sensitive is by fully eliminating it from your daily diet.

Let go of embracing dough of life? All of these lists of what not to eat leaving you startled? The question is what you can eat now.

To get started launch with the most common foods known to be gluten free.

Top 10 Gluten-Free Foods You Cannot Miss

1. Fruits and vegetables

    Fruits and vegetables need to be a top priority of any diet. They are more crucial if you happen to have Celiac Disease. Make sure they are fresh fruit and vegetable and no canned or packaged and prepared for convenience.

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    Low in fat, calories and sodium delivering mineral and vitamins varieties , fruits and vegetables are great antioxidant sources. Also rich in fiber, they help to lower cholesterol levels keeping you full.

    2. Meat

      Meat is safe provided you get it from a butcher and not prepackaged with possible gluten traces.

      3. Milk

        Regular milk that is not flavored or in the form of a milkshake is gluten free.

        4. Fish

          A great omega 3 fatty acid source like meat best bought fresh from a fish market-not pre-packaged.

          5. Yogurt

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            Plain yogurt is best but if you want flavor, make sure to read the package for ingredients.

            6. Cheese

              Make sure to check packaging prior to consumption. However, cheese should be safe for the most part.

              7. Rice

                Rice is gluten-free except for repackaged flavored rice.

                8. Salt and pepper

                  These are safe ingredients.

                  9. Grains without gluten

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                    Besides rice other gluten-free, starchy products are :

                    Cassava, Beans, Quinoa, Sorghum, Buckwheat, Soy, Flaxseed, Arrowroot, Chia, and Nut. Do check all labels. Keep in mind that cross contamination is possible if these items were prepared with gluten products.

                    10. Beverages

                      Be aware that beers ales, lagers, and malt drinks do contain gluten. Avoid those. Spirits and wines are gluten free. Hard liquor has precise distilling process making it safe as well.

                      There you go. Let go of the strain of what to eat. Many alternatives, as well as foods, are free of gluten naturally.

                      Bonus: Gluten-Free Recipe – Rissotto Soup

                      Let us launch into the gluten free motion with with a springtime relishing recipe of a ‘Risotto soup [7]’ delight

                        Ingredients: 1 tablespoon olive oil, 2 cups chopped onion, 2 teaspoons grated lemon rind,3/4 cup Arborio rice or other short-grain rice, 3 (14 1/2-ounce) cans fat-free, less-sodium chicken broth, 2 cups (1-inch) sliced asparagus (about 1 pound),2 cups coarsely chopped spinach, 1/4 teaspoon ground nutmeg,1/2 cup (2 ounces) grated fresh Parmesan cheese

                        Procedure:

                        1. Heat oil in a large saucepan over medium-high heat.
                        2. Add onion; sauté 2 minutes.
                        3. Add lemon rind; sauté 2 minutes.
                        4. Add rice; sauté 3 minutes.
                        5. Stir in broth, and bring to a boil. Cover, reduce heat, and simmer 10 minutes.
                        6. Stir in asparagus, spinach, and nutmeg; cook, uncovered, 2 minutes or until asparagus is crisp-tender.
                        7. Top each serving with cheese. Serve immediately.

                        Reference

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                        Nena Tenacity

                        Nena is passionate about writing. She shares her everyday health and lifestyle tips on Lifehack.

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                        Last Updated on November 5, 2020

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        Have you gotten into a rut before? Or are you in a rut right now?

                        You know you’re in a rut when you run out of ideas and inspiration. A rut can manifest as a productivity vacuum and be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. Is it possible to learn how to get out of a rut?

                        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, or a student, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                        1. Work on Small Tasks

                        When you are in a rut, tackle it by starting small. Clear away your smaller tasks that have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                        Whenever I finish doing that, I generate positive momentum, which I bring forward to my work.

                        If you have a large long-term goal you can’t wait to get started on, break it down into smaller objectives first. This will help each piece feel manageable and help you feel like you’re moving closer to your goal.

                        You can learn more about goals vs objectives here.

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                        2. Take a Break From Your Work Desk

                        When you want to learn how to get out of a rut, get yourself away from your desk and go take a walk. Go to the bathroom, walk around the office, or go out and get a snack. According to research, your productivity is best when you work for 50 minutes to an hour and then take a 15-20 minute break[1].

                        Your mind may be too bogged down and will need some airing. By walking away from your computer, you may create extra space for new ideas that were hiding behind high stress levels.

                        3. Upgrade Yourself

                        Take the down time to upgrade your knowledge and skills. Go to a seminar, read up on a subject of interest, or start learning a new language. Or any of the 42 ways here to improve yourself.

                        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college[2]. How’s that for inspiration?

                        4. Talk to a Friend

                        Talk to someone and get your mind off work for a while. Relying on a support system is a great way to work on self-care when you’re learning how to get out of a rut.

                        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                        5. Forget About Trying to Be Perfect

                        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies. Perfectionism can lead you to fear failure, which can ultimate hinder you even more if you’re trying to find motivation to work on something new.

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                        If you allow your perfectionism to fade, soon, a little trickle of inspiration will come, and then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

                        Learn more about How Not to Let Perfectionism Secretly Screw You Up.

                        6. Paint a Vision to Work Towards

                        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                        Think about why you are doing this, and what you are doing it for. What is the ultimate goal or vision you have for your life?

                        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action. You can use the power of visualization or even create a vision board if you like to have something to physically remind you of your goals.

                        7. Read a Book (or Blog)

                        The things we read are like food for our brain. If you are out of ideas, it’s time to feed your brain with great material.

                        Here’s a list of 40 books you can start off with. You can also stock your browser with only the feeds of high quality blogs and follow writers who inspire and motivate you. Find something that interests you and start reading.

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                        8. Have a Quick Nap

                        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep[3].

                        Try a nap if you want to get out of a rut

                          One Harvard study found that “whether they took long naps or short naps, participants showed significant improvement on three of the four tests in the study’s cognitive-assessment battery”[4].

                          9. Remember Why You Are Doing This

                          Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                          What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall your inspiration, and perhaps even journal about it to make it feel more tangible.

                          10. Find Some Competition

                          When we are learning how to get out of a rut, there’s nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                          Colleagues at work, competitors in the industry, competitors’ products and websites, and networking conventions can all inspire you to get a move on. However, don’t let this throw you back into your perfectionist tendencies or low self-esteem.

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                          11. Go Exercise

                          Since you are not making headway at work, you might as well spend the time getting into shape and increasing dopamine levels. Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, or whatever type of exercise helps you start to feel better.

                          As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

                          If you need ideas for a quick workout, check out the video below:

                          12. Take a Few Vacation Days

                          If you are stuck in a rut, it’s usually a sign that you have been working too long and too hard. It’s time to get a break.

                          Beyond the quick tips above, arrange one or two days to take off from work. Don’t check your (work) emails or do anything work-related. Relax, do your favorite activities, and spend time with family members. You will return to your work recharged and ready to start.

                          Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest.

                          More Tips to Help You Get out of a Rut

                          Featured photo credit: Ashkan Forouzani via unsplash.com

                          Reference

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